What would happen if Kevin, a beginner lifter, copied my 30 day fitness plan — the exact one I use to transform my physique? Find out in this article. This is Kevin. Recently, he followed my diet plan and lost an impressive 12 pounds. But now, we're taking it up a notch: what happens if […]

My shoulders have grown bigger and wider than ever with just these 2 deltoid exercises. Find out what they are in this article. With so many deltoid exercises out there, it’s hard to know which ones actually work. But the truth is, you’re probably doing too many — and focusing on the wrong areas. In […]

What is the best workout split for muscle growth? The worst? Find out here. In this article, I’ll be ranking 7 of the most popular workout splits to find the top performers all the way down to the ones that are wasting your time. And at the end, I’ll add a bonus factor, time efficiency, […]

Today I want to share the #1 delts workout that absolutely blew up my shoulders. My Filipino genetics blessed me with a 1:1 shoulder-to-waist ratio and narrow clavicles that made me look frail and weak.  But I refused to let my genetics define me.  This past year, my shoulders blew up.  They’re wider, broader, and […]

What Are The Best Compound Exercises For Arms? Want sleeves-busting arms? Then you’ve come to the right place.  In this article, I share the top 5 compound exercises for arms you could do — based on science — that’ll help you build the biceps (both the short head and the long head) and triceps (all […]

What Are The Best Back Compound Exercises? A well-developed back is wide (for that drool-worthy V-taper) and thick (sometimes, it’s really all about the mass). FYI … To help transform your back from “Meh, nothing to see here” to “Woah, *heart eyes* looks like a shield!” as quickly as possible, I’ll share the best 5 […]

Best Shoulder Compound Exercises Have you ever wanted to wear tank tops, stringers, or go plain shirtless at the gym? But (grudgingly) held back because your shoulders just aren’t ready for that kind of, um, publicity yet? Well, good news: that’s about to change. Because in this article, I’ll share: What Are The Best Shoulder […]

Best Compound Triceps Exercises Big biceps + horseshoe-shaped triceps = impressive, sleeves-busting arms. That’s pretty straightforward. But do you know what’s not so straightforward? I’ll tell you: it’s the bit about actually getting that much-coveted horseshoe shape to appear at the back of your arms. See, unlike the biceps, the triceps — which is made […]

The back is such an important part of what makes an impressive physique. But with hundreds of different back exercises out there, it's hard to tell which you should do during your back workout. That's why we brought in Betty — our muscle activation measuring machine — for this article. Today, we're using her to […]

Did you know that it's possible to increase the number of calories you burn through strength training? In fact, there are 3 things you could do - right now - to boost your calorie burn. I show you what they are here. Lifting weights is great for building muscle. But when it comes to burning […]